(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

December 31, 2019

 REMINDER: ONE CLASS TODAY 9AM ONLY

A. 
Strict Press:

40% x 5

50% x 3

60% x 5

rest 2 min between sets

B.

NYE 2019

Teams of 4:

One person working at each station at the same time. Partners rotate during the rest periods

Station 1:

5 min AMRAP

20 Double unders

19 kettlebell swings

Res...

December 30, 2019

A.

Back Squat

40% x 5

50% x 3

60% x 5

rest 2 min between sets

B. 

20 Hang Squat Cleans (135/95)

25 Shoulder to Overhead

30 Calorie Assault Bike

25 Shoulder to Overhead

20 Hang Squat Cleans

C. Core:

3 Sets:

15 Weighted Anchored Sit-Ups

1:00 Rest

December 27, 2019

 A.

Barbell Bench Press

75% x 5

85% x 3

95% x 1+ 

Rest 3 minutes between sets

B.

15:00 of work:

1 Power Clean (185/125)

1 Front Squat (185/125)

2/2, 3/3, 4/4, 5/5, etc. until 15:00 is reached

December 26, 2019

 A. 

Deadlift 

75% x 5

85% x 3

95% x 1+

Rest 3 minutes between sets

B.

Teams of 2 must complete the following in front of a clock for 26:00 (break up reps how you want)

150 wall balls (20/14)

75 C2B Pull Ups

50 HSPU

300 Air Squats

150 K2E

100 Push Ups

with whatever time is left...

December 24, 2019

 12 Days of Christmas Workout:

1 Legless Rope Climp

20' Walking Lunge

3 Sandbag Squats (150/100)

4 Strict Handstand Push Ups

5 Burpees

6 Hand Release Push Ups

7 Chest to Bar Pull Ups

8 Toes to Bar

9 Kettlebell Swings (70/53)

10 Box Jumps (30/24)

11 Sandbag Over Shoulder (150/100)

...

December 23, 2019

 Reminder: Here are our Holiday Hours for our upcoming weeks.

A. 

Back Squat

75% x 5 

85% x 3

95% x 1+

rest 3 minutes between sets

B.

2 RFT:

50 Wallball shots

25 Burpee Box Jump Overs

C. Core

3 sets:

6/side Single Leg V-Ups

20/side Russian Twists

December 20, 2019

 A.

Barbell Bench Press

70% x 3

80% x 3

90% x 3+

rest 3 minutes between sets

B.

3RFT:

15 power snatches (95/65)

12 chest to bar pull ups

9 hang squat clean (95/65)

6 bar muscle ups

December 19, 2019

 FLOW:

2:00 Row

2:00 of 5 push ups + 5 toes to rings

2:00 Bike

2:00 of 10 air squats + 10 sit ups

X5 Rounds